Chicken And Vegetables Skillet (Healthy And Low Calories)

If you’re looking for a quick, healthy, and low-calorie meal, this Chicken and Vegetables Skillet recipe is just what you need!

Packed with lean protein and colorful veggies, this dish is not only nutritious but also full of flavor.

I’ll walk you through how to make this easy, one-pan meal that’s perfect for a busy weeknight dinner.

How To Make Chicken And Vegetables Skillet?

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Course: Main Course
• Cuisine: American
• Yield: 4 servings

Ingredients

For the Chicken:

• 2 medium chicken breasts (about 1 lb), boneless and skinless, sliced into strips
• 1 tablespoon olive oil (for cooking the chicken)
• Salt and black pepper, to taste
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground cumin (optional, for a smoky flavor)

For the Vegetables:

• 1 red bell pepper, sliced thinly
• 1 yellow bell pepper, sliced thinly
• 1 zucchini, sliced into half-moons
• 1 cup broccoli florets
• 1 medium onion, sliced thinly
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 cup baby carrots, sliced
• 1 tablespoon fresh lemon juice (to brighten the flavors)

For the Sauce:

• 1/4 cup low-sodium chicken broth or vegetable broth
• 1 tablespoon balsamic vinegar (optional for a tangy kick)
• 1 teaspoon Dijon mustard (optional for extra flavor depth)

For Garnish:

• Fresh parsley, chopped
• Crushed red pepper flakes (optional for spice)
• Freshly grated parmesan cheese (optional, for topping)

Instructions

Prepare the Chicken:

Slice the chicken breasts into strips, about 1/2-inch thick. Season them with salt, pepper, paprika, oregano, garlic powder, and cumin. Toss to coat the chicken evenly with the seasoning.

Cook the Chicken:

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken strips in a single layer and cook for 5-7 minutes until the chicken is browned and cooked through.

Ensure the chicken reaches an internal temperature of 165°F (74°C). Once cooked, remove the chicken from the skillet and set aside.

Sauté the Vegetables:

In the same skillet, add the sliced onion and minced garlic. Sauté for 2-3 minutes until fragrant and softened.

Add the bell peppers, zucchini, broccoli, carrots, and cherry tomatoes. Stir well and cook for another 7-10 minutes, stirring occasionally, until the vegetables are tender but still vibrant. The vegetables should maintain a slight crunch.

Deglaze the Skillet:

Once the vegetables are nearly cooked, add the chicken broth to the skillet. Stir to scrape up any browned bits from the bottom of the pan, infusing those flavors back into the dish.

Combine Chicken and Vegetables:

Return the cooked chicken to the skillet with the vegetables. Stir in the lemon juice, balsamic vinegar (if using), and Dijon mustard (if using).

Let everything cook together for 2-3 more minutes to ensure the flavors meld together.

Finish and Garnish:

Once everything is heated through and coated in the sauce, remove the skillet from heat. Sprinkle with fresh parsley and, if desired, a pinch of crushed red pepper flakes for a bit of heat.

Optionally, sprinkle a bit of freshly grated Parmesan cheese on top for a creamy, savory finish.

Nutrition Facts (Per Serving)

Calories: 280

Protein: 36g

Carbohydrates: 15g

Fiber: 6g

Fat: 10g

Sugar: 8g

Sodium: 400mg

Serving Suggestions

Serve with Grains

This dish pairs perfectly with brown rice, quinoa, or couscous. These grains will help round out the meal with more fiber and carbohydrates.

Side Salad

A simple green salad with lemon vinaigrette can add a refreshing balance to the meal.

Low-Carb Option

Serve over cauliflower rice or a bed of fresh spinach for a lighter, low-carb meal.

Tips and Variations

Add Different Vegetables

You can switch up the vegetables depending on what’s in season or what you have available. Try adding mushrooms, spinach, or sweet potatoes for more variety.

Spice it Up

If you enjoy a spicy kick, add some cayenne pepper or chili flakes to the seasoning mix. For a more subtle heat, include some diced jalapeño peppers while sautéing the vegetables.

Try Different Proteins

Chicken thighs can be used for a juicier, richer flavor. Alternatively, use shrimp, turkey breast, or a plant-based protein like tofu for a different twist.

Meal Prep

This recipe is perfect for meal prep. Store the cooked chicken and veggies in separate airtight containers in the fridge for up to 3 days. Reheat in the microwave or on the stovetop.

Health Benefits

High in Protein

This dish is an excellent source of lean protein from the chicken, which helps in muscle repair, growth, and keeping you full for longer.

Nutrient-Rich Vegetables

The combination of vegetables like bell peppers, zucchini, and broccoli provides fiber, vitamins, and antioxidants that promote good digestion, heart health, and a healthy immune system.

Low-Calorie and Filling

Despite being low in calories, this dish is packed with nutrients and fiber, making it satisfying without compromising your diet goals.

Anti-Inflammatory Ingredients

Garlic and olive oil have natural anti-inflammatory properties, which may help in reducing inflammation and promoting overall well-being.

Note:

Adjust the seasonings and veggies to your liking! Feel free to add more herbs or spices for an extra burst of flavor.

You can make this dish ahead of time for meal prep. Just store it in an airtight container and refrigerate for up to 3 days. Reheat when ready to serve.

FAQ

Conclusion

This Chicken and Vegetables Skillet is a simple, flavorful, and nutritious dish that’s perfect for anyone looking for a healthy, low-calorie meal.

With its mix of lean protein, vibrant vegetables, and tasty seasoning, it’s a well-rounded meal that can be easily customized.

Whether you make it for dinner, lunch, or as a meal prep option, it’s sure to be a hit!

Enjoy your delicious and healthy skillet meal!